Life can move fast, and we may not have enough time to exercise as much as we would like to. Most people spend half of their day sedentary. The more you sit, the more your large muscles aren’t using glucose, the body’s main source of energy. Sitting for long periods of time can cause blood sugar levels to rise, triggering the body to release insulin.
Over time, sedentary habits cause the body to become less sensitive to insulin, resulting in insulin resistance.
Regular physical activity is one of the most important things you can do for your health. What’s more, any kind of exercise can reduce fatigue and improve sleep, decrease anxiety and depression, improve weight management, and promote brain health. It can also help prevent and reduce the risk of long-term health problems, such as heart disease, type 2 diabetes, high blood pressure, and obesity.
Additionally, regularly moving your body lowers your risk for some types of cancers, fatty liver disease, chronic pain, arthritis, and even dementia.
According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate-intensity physical activity each week. Moderate-intensity physical activity can be any activity that gets you to breathe harder and your heart beating faster, such as:
- Brisk walking
- Dancing
- Swimming
- Roller skating
- Jogging
- Riding a bike
- Playing a sport
Moving your body doesn’t always have to involve working out in a gym. You can also climb the stairs, garden, or play with your children or pets.
Whether you are just starting or haven’t been physically active for a while, there are ways to get started. Here are some tips to help you add more physical activity to your daily life:
- Look for ways to make physical activity a part of your daily routine, such as walking the dog or walking in place during commercial breaks while watching TV
- Start with activities, locations, and times you enjoy
- Find a place near your home or work to be physically active
- Try activities with friends or family that you enjoy together
If you lack the time, space, energy, skill, or if something else is preventing you from being more physically active, such as a fear of injuring yourself, here are ways to overcome these obstacles:
- Add physical activity to your daily routine, such as parking farther away from your destination or taking the stairs instead of the elevator
- Schedule physical activity for times in the day or week when you will feel more energetic
- Invite a friend or family member to exercise with you regularly
- Choose activities you can do safely, and increase the amount you do gradually as your confidence and abilities grow
- Be sure to warm up and cool down before walking to avoid injury
Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity, as it gets your body moving and your heart beating faster.
It is recommended that you consult your doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.